Courgette Tofu Fritters (High Protein)

These courgette tofu fritters make a great speedy dinner option, lunch or high protein snack. I usually serve them with roasted vegetables and a side of hummus (for even more protein and plant goodness!).

I’m always looking for new, tasty and fun ways to use tofu. It’s such a great plant-based protein option and can easily be flavoured with anything you like. It usually gets a bad rep for being boring, but when using the right flavourings (things like spices, garlic, fresh herbs, etc.) and enough of them, you can turn it into so many tasty and nutritious dishes. 

Tofu is a complete protein source, meaning it contains all nine essential amino acids that the body cannot produce on its own. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.

It’s also rich in essential minerals like calcium (when set in calcium), iron, magnesium, and phosphorus. 

Each one of these courgette fritters contains 6g protein. I usually include 4 if I’m having them as part of a main meal (that will give me 24g of protein!) or 2-3 fritters if I’m eating them as a snack in between meals. They’re an easy (and tasty) way to bump up your protein intake to make sure you get enough throughout the day. 

I prefer pan-frying mine as the frying process adds extra flavour, but you can bake them if you prefer. Just bear in mind they will take longer to cook in the oven.

If you like this recipe, you may also enjoy these Middle Eastern tofu kebabs, which are also high in protein and packed with flavour! 

What you need to make these courgette tofu fritters:

Tofu –  you’ll need firm tofu so the fritters can hold their shape. Some brands of tofu need pressing before you can use them – I use the variety that doesn’t require pressing. Make sure you follow the pack instructions for preparation instructions before following this recipe.

Courgette – courgettes contain a lot of water, so you’ll need to squeeze out as much excess water as you can to help the fritters have a firmer texture with more bite. You can also use other vegetables if you prefer like carrots, sweetcorn, broccoli, etc. 

Onions & garlic – both have strong and distinctive flavours that can enhance the taste of almost any dish. They really are the backbone to most savoury recipes. Even when a recipe doesn’t traditionally call for garlic or onions, I usually add them in anyway.

Spices – I used a lot of spices to give these courgette tofu fritters as much flavour as possible. Spices like turmeric, cumin, coriander, garam masala and chilli powder. You can change the spices around and use whatever you like/have available. 

Fresh herbs – I love the taste of fresh herbs, especially parsley and coriander. They add a lovely bright green colour, but also a fresh flavour that balances out all the spices. Of course they’re also packed with nutrients and antioxidants, so why not!

Flour – I used chickpea/gram flour instead of plain flour for more protein and to make the recipe gluten-free. You can use plain flour if you prefer.

Salt & pepper – also used to enhance all the flavours.

These courgette tofu fritters are:

• Vegan
• Dairy-free
• Gluten-free
• Egg-free
• Nut-free
• High in protein 
• A source of calcium 
• Easy to make 
• Quick to prepare 
• Great for dinner, lunch, breakfast or a snack! 
• Super tasty! 

Courgette Tofu Fritters

These courgette tofu fritters make a great speedy dinner option, lunch or high protein snack. I usually serve with with roasted vegetables and a side of hummus (for even more protein and plant goodness!).

5 from 4 votes

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Prep Time 10 minutes mins

Cook Time 10 minutes mins

Course Main Course, Side Dish, Snack

Servings 7

Calories 74 kcal

Ingredients

 

MetricUS Customary

 

1x2x3x

• 280g firm tofu*
• 200g courgette grated
• 1/4 white onion finely chopped
• 2 garlic cloves minced
• 15g fresh parsley finely chopped
• 15g fresh coriander finely chopped
• 1 tsp salt
• 1 tsp cumin
• 1 tsp coriander
• 1/2 tsp turmeric
• 1/2 tsp chilli powder
• 1/2 tsp garam masala
• 1/4 tsp black pepper
• 50g chickpea flour*
• Oil for frying

Instructions

 

• Use a clean muslin cloth to squeeze out as much water from the tofu and grated courgette as you can, then add to a large mixing bowl.
• Add all the remaining ingredients and mix well. Use your hands to mash everything up together until you have a mixture that holds when shaping.
• Shape into 7 patties. Heat a little bit of neutral oil in a frying pan over a medium heat and fry for a few minutes, then turn them over and do the same until golden brown and piping hot inside.

Notes

* You can use plain flour instead.

** You can also bake them in a 180C/160C fan oven for 25-30 minutes, but they won't taste as good as they do when fired! 

Nutrition

Calories: 74kcalCarbohydrates: 7gProtein: 6gFat: 3gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 351mgPotassium: 180mgFiber: 2gSugar: 2gVitamin A: 432IUVitamin C: 9mgCalcium: 70mgIron: 1mg

Keyword 20 minute meals, courgette, dairy-free, easy snack, gluten-free, healthy meals, healthy recipes, healthy snack, high protein, nut-free, protein recipe, protein snack, tofu

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